JACKKNIFE
Whilst primarily considered an ab exercise, the Jackknife is in fact a whole-body exercise that also benefits your lower back in particular.
Skill Level: Advanced
Training: Muscular Strength
Type: Integrative Core Exercise
Force: Pull
Equipment: Exercise Mat
1° Muscles: Rectus Abdominis, Transverse Abdominus
2° Muscles: Internal Obliques, External Obliques, Gluteals (Gluteus Maximus, Gluteus Medius, Gluteus Minimus), Pectorals, Lower Back (Multifidus, Longissimus, Spinalis, Quadratus Lumborum), Hip Flexors (Psoas Major, Iliacus), Quadriceps (Rectus Femoris), Sartorius, Tensor Fasciae Latae (TFL), Pectineus, Hip Adductors (Adductor Longus, Adductor Brevis, Gracilis), Hamstrings, Calves (Gastrocnemius, Soleus)
SET-UP
- Lie supine (face up) on a mat with your arms outstretched behind your head and your legs extended.
- Raise your arms and legs off the mat by a few inches so they are suspended just above the floor.
EXECUTION
- Keeping your arms and legs straight, exhale as you bend at your waist to bring them toward each other in a jackknife position.
- Still keeping your arms and legs straight, inhale as you slowly lower back to the start position.
- Repeat for the desired number of reps and sets.
- Avoid allowing your legs or arms to touch the floor at the bottom of the lift, but if you are unable to do this for the entire set, allow your arms and feet to come to the floor for the latter reps.
- If you find this exercise too challenging, increase the bend in your legs. The greater the bend the easier the exercise will become.
- Modified V-Sits
- Reverse Crunch
- Leg Lower
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